October 14th The Whole Tulip

Our October 14^th meeting featured Adri Warrick and Lisa Roberts from The Whole Tulip.  

Adri and Lisa are both Holistic Health Coaches focusing on eating real/whole foods to combat illness and fatigue.  

They suggest that you focus on reading ingredients, if it says anything about partially hydrogenated anything it contains trans fat, which you want to avoid.  Also try to avoid genetically modified food.  Be an educated consumer and know what the companies are adding to the food that you didn’t ask for. 

Focus on what you want to change, do you have reoccurring sicknesses or experiencing hormonal changes, changing what you eat can help you feel better.  Disease stems from inflammation and inflammation in the body can come from excessive sugar and alcohol.  By eating clean plant based foods you help alleviate some of the inflammation. 

As you begin a journey of moving away from packaged goods to whole foods try to invite your family into the conversation to help with the decisions and get them on board. 

There are 3 components to a healthy meal/snack:

1 – Healthy Fat – avocado or coconut oil

2 – Fiber

3 – Protein – lean cuts of meat, beans and fish

The goal is to keep your blood sugar stable and keep you more satisfied and full.  Never skip a meal and try to eat 5 times a day with small snacks in between your main meals using the combination of healthy fat, fiber and protein.   

Make sure you have a plan so you don’t skip meals and think ahead.  Prep veggies at the beginning of the week to make it easier to cook during the week. 

As you pick your food look for nourishment and taste.  Slow down, be quiet and sit down as you eat.  Make sure you get enough sleep as that impacts your cravings. 

When picking food for your kids avoid corn syrup and artificial dyes.  Evidence suggests that artificial dyes are a neurotoxin.  Create a grazing platter with fruit and veggies to stem off the afternoon hunger before dinner is ready.   

We had a couple of samples of suggested snacks.  These are easy to make and yummy.  For the protein powder they recommend pea or hemp protein which can be found at Whole Foods and Earth Fare:

Choco Choco Balls

1/4 cup organic sulfite free dried figs

5 dates pitted and stems removed

2 tablespoons unsweetened cocoa powder of cacao

1 tablespoon extra virgin coconut oil

1 tablespoon plain hemp protein powder

2 tablespoons unsweetened shredded coconut

Put all ingredients except for the shredded coconut into food processor.  Blend until well combined, about 1 - 2 minutes.  Add in shredded coconut and process for another 30 seconds.  Roll into golf ball sized balls.  I find that if I coat my hands with coconut oil they are easier to roll.  Refrigerate for up to a week.

No Bake Energy Balls

1 cup oats (can use gluten free oats)

1 cup toasted coconut flakes

1/2 cup dark chocolate chips (try to get 60% or higher cacao, can use dairy free chocolate chips)

1/2 cup peanut butter (organic and no added sugars or corn syrup if possible)

1/2 cup ground flaxseed (or chia seeds)

1/3 cup raw honey (try to use local and raw)

1 teaspoon vanilla

Mix together let chill for an hour and then form into balls and keep in refrigerator for up to one week.

Tuli Energy Poppers

¾ cup pumpkin seeds

¾ cup sunflower seeds

4 dates

3 tablespoon flax meal

2 tablespoons coconut oil

2 tablespoons pumpkin pie spice or cinnamon and nutmeg (optional)

½ cup unsweetened, shredded coconut

1 tablespoon raw honey, (optional)

Combine all ingredients (except for shredded coconut) in a food processor. If you want a sweeter batter, add an extra date or the honey. Form mixture into balls about the size of a golf ball. Roll each ball in the shredded coconut to coat and then refrigerate until chilled.

Coconut Balls

2 tablespoons coconut oil

1 scoop protein powder

1 tablespoon sunflower seed butter

3 tablespoons coconut milk

2 tablespoons ground flaxseed meal

½ teaspoon vanilla

1 teaspoon cinnamon

½ cup unsweetened shredded coconut

Combine all ingredients in a bowl – except the unsweetened coconut.  Line a tray with wax paper.  Form ingredients into little balls and roll in coconut.  Place a tray and freeze for 30 minutes to form

Pumpkin Spice Smoothie

1 ½ cups dairy free milk or water (used unsweetened vanilla almond milk)

½ can pumpkin puree

½ cup spinach

1 teaspoon vanilla extract

½ teaspoon pumpkin spice (no added sugar)

1 frozen banana

Load it all in a blender and blend.  If you don’t have a powerful blender puree the spinach and liquid first then add your other ingredients. 

September 9, 2014 Self Defense

We had a great meeting on September 9th to review - Basic Self Defense – RAD (Rape Aggression Defense)

Our speaker was Lynn Gorski and Amanda

Lynn is a 4^th degree Dan black belt in Tae Kwan Do and focuses on training women and kids in self-defense.

Lynn is focused on Rape Aggression Defense – if a woman has some self-defense training she has an 80% chance to escape her attacker.  Remember if someone is robbing you give them what they want, if someone is trying to abduct you and move you from your location do everything you can to NOT be moved.

Lynn's advice to avoid an attack is to walk with authority, look ahead, scan your surroundings.  Attackers are looking for people who are not paying attention, someone who is an easy target with their head down.  If you are walking/running try to go with a companion in a familiar area, avoid wearing headphones, or just wear one.  Wear bright colors and avoid going out after dark.  Make sure you vary your route, if you are being followed or feel like you are being followed go to a business or a residence, it is okay to call the police if you feel unsafe – TRUST YOUR GUT!

DO NOT BE NICE.  25% of abductions are because someone was being nice.  If someone stops and asks for directions make sure you stay 3 feet away from the car (this is a great tip for kids to learn too).  Once you’ve given the directions walk away, if followed turn around and go someplace safe.  Always make eye contact – remember to be confident and show a sense of authority.  

At home never open the door for an unexpected visitor.  Ask for ID for any service person, if you are at work or in a shopping center and feel unsafe, ask for security to walk you to your car.  Park next to lights and always do a visual scan as you approach your car, look into your backseat, have your keys ready.  Once inside lock your doors immediately don’t wait for them to automatically lock when you start driving. 

If you find yourself in an attack you have to make a decision to fight or not.  You have to make your decision quickly and use all the power in your body.  Your voice is your number 1 weapon, yell ‘No’ but not as a scream but have it come from your gut (imagine a tennis player grunting as they hit the ball).  Every time you hit or defend yourself use that same voice and yell ‘No’.  Yelling will make you stronger.

As you defend yourself focus on the sensitive areas of your attacker, the groin, nose and eyes.  Use the below link to a document with more details:

https://docs.google.com/document/d/14dPTqeDqo6rYY-XlU-l1CsDjEVMOjKDQw2Gjo1XjzLw/edit?usp=sharing

Stand with one foot in front ahead of the other, it makes you a smaller target. 

Look around for a place to run to.

If someone is coming towards you put your hands up and say ‘STOP’ loudly – if they keep coming towards you be prepared to fight.

Use your dominant hand with a closed fist, have the knuckles of your pointer finger and middle finger slightly raised as you make a fist.  Bring your hand back and strike the attacker in those sensitive areas using your entire body behind the strike.  If you have a purse or can find a stick or rock use it disarm/disorient the attacker but ensure it is long enough for you to run away.

If your arm is grabbed instead of pulling away, step towards the attacker and knee them in the groin – they won’t expect it.  You have to hurt your attacker.   

Practice your defense skills every day.  If you are out walking/running think about what you would do and how you would react if attacked. 

To find more information, including schedules for self defense classes use this link to a google docs location where you can find flyers for the following:

Kids Personal Safety Education girls and boys ages 8-12

https://docs.google.com/document/d/1DCR9u_jvdPA32fJmZfn_rapBpvXnTtbh10WuupkVq88/edit?usp=sharing

Women’s Self Defense Training

https://docs.google.com/document/d/1bu0Bv92XGxmb8Gw3Nwr6WpJ4H4Kk2TXjc4m9zzYkZLE/edit?usp=sharing

September and December Dates for Women’s Self Defense Training

https://docs.google.com/document/d/1PB3386gRUKkv5GunqyQhdaAspGnJiYe8EcqYIJJfdek/edit?usp=sharing

Cage Fitness and Self Defense Training class information

https://docs.google.com/document/d/1XE7KTTmvB9E3l0VwfLv0no2Ni8rIUbdLQhOjyVkGgzI/edit?usp=sharing

Excerpts from Studies on Rape and Violence Against Women

https://docs.google.com/document/d/10hqUgXT1Ah-tx2RZYXSkJYQf_v96k0exlzbYtcWBbEM/edit?usp=sharing

FBI Definition of ‘Rape’

https://docs.google.com/document/d/1PbZAq4fJ5I770tg6nA6NNauQTE-MVa4mDhCyW0vQ70A/edit?usp=sharing

Local Resources

https://docs.google.com/document/d/1V8FJ-cP0br2WMHIOdzv2TW-SSmXct2rd6L6oT6PD6-0/edit?usp=sharing

NC Laws on Self Defense

https://docs.google.com/document/d/16_Elu-s1cff9yo8guxYQ2n7TKZIFd4CuGrrBtCgwqzM/edit?usp=sharing

RAD Notes and Safety Tips – reviews in detail many of the tips listed in the blog

https://docs.google.com/document/d/14dPTqeDqo6rYY-XlU-l1CsDjEVMOjKDQw2Gjo1XjzLw/edit?usp=sharing

Self Defense Article from the globegazette.com

https://docs.google.com/document/d/1gcJ_S9Shnv-KIgE2jCL-WdUk3VluKtsF8wf41JiaDEI/edit?usp=sharing

Statistics on Attacks

https://docs.google.com/document/d/18lCqQlR9XFicjU-rtXH4jbk5jtD6wpA4xPvUK6SNyeY/edit?usp=sharing

April Meeting: Field Trip to Wing Haven

Master Gardener Peggy Scott shared gardening advice during our April Field Trip to Wing Haven. Most of her tips centered around container gardening, but she also touched on other topics. Her tips included:

A few random tips:
Herbs you shouldn't miss: Lemon Basil, Stevia and Malabar Spinach, a Vietnamese herb that's a great substitute for cilantro, since cilantro doesn't grow well in our hot climate.

Veggies you shouldn't miss: Romanian sweet peppers, which are heart-shaped and yellow. Yellow gold cherry tomatoes. Pear tomatoes.

Don't buy Impatiens walleriana: They are contaminated with a new strain of downy mildew that causes them to suddenly die. Instead,, look for New Guinea Impatiends, Begonias or Torenia (see picture), which has beautiful purple flowers.

Torenia

Container Planting tips

- On choosing a container:  For the best results, start with a clean container. Fill the bottom with cut-up burlap, pieces of weed fabric or big chunky pieces of styrofoam. That will prevent the water from going right through the hole in the bottom.

- If you're using a Terracotta pots. They suck up all the moisture, so either use them with succulents, soak it before you plant, put a container inside the container or put a plastic grocery bag inside your pot before you fill it with dirt and poke holes in the bottom with a skewer. 

- The soil. Don't use topsoil or garden soil. You want potting mix that is specifically designed for containers. The premium brand is Fafard potting mix. Don't get the cheapest soil; you get what you pay for.

- On choosing plants. If it says full sun, that means more than six hours, and even shade plants like a little sun. Terriara are a good way to add color in the shade. Every pot needs thrillers (high plant in middle), fillers, and spillers (that spill over the side.)


- How many plants? Always choose odd numbers of plants. To figure out how many plants you need, measure your pot's width in inches, and divide by 2. So if you have a 12 inch pot, you need six plants. A few favorites: Diamond Frost is a beautiful filler with a cute white flower that will spread over your pot and create a lacy effect. Vinca is a great trailer that loves both sun and shade, and survives the winter. Torenia, Nemesia and Mezzo are other pretty trailers. Zinnias are great for color, stay short and fill in your pot. 

Vinca

Zinnias

- Planting tips. Don't plant in the sun on a really hot day; that stresses your plants. Do it in the shade if it's hot. Plant the one with the biggest root ball first. Wet your soil first too. Don't totally cover the root ball with soil.If you snip off anything that's dead and even the blooms, that will promote growth in the beginning. Plant trailers sideways so the top of them is directed over the side of your pot. Plant everything at least an inch below the lip of the pot so when you water it doesn't overflow.

- Feeding tips. You need to feed your plants! If you don't, you wont' have beautiful flowers, just green leaves. When you first plant, use a fertilizer that has more phosphorus (the second number of the three) because that promotes root development. Later, look for one with a higher third number to promote good blooms. A good organic one is Plant-Tone.

- Revive it in mid-summer. If your arrangement is looking a little sad by mid-summer, pull the whole thing out, cut off half the root ball, put in new soil and replant. Voila! Your pot will be rejuvenated.

That's it! If you have any questions, stop by Wing Haven. The volunteers there will be happy to help you!!!

November Meeting: The 411 on Skin Care with Caci Thompson

Skin Specialist Caci Thompson, Owner of Toccare (Italian for ‘Touch’), joined us on Nov. 5 to talk about skin care and looking great. Caci has spent 14 years in the industry working at various salons and spas including Carmen! Carmen! and Jeffre Scott.  She has been able to grow and learn about the skin care industry and learn about different brands.

Here's her basic philosophy:

• Be realistic about what you is going to change
• Skin care is personal
• Skin care is unique
• Skin care needs to be customized to fit your life style, it shouldn’t cause irritation and should should feel pampered and good afterwards.

The main difference between expensive and less expensive skin care? Less expensive care uses lower quantity active ingredients and it's of lower quality overall. 

Why you should consider organic:

• 60 percent of what you put on your skin is absorbed into your body.                                           
• There are 10,000 chemical ingredients found in cosmetics. Use www.ewg.org to check out the chemicals in your favorite brands. It will rate the safety of each item on a scale of 1-10.

A few especially worrisome ingredients:

• Retinol for Anti-Aging – It can be in the form of Retin A, and it takes the outer layer of skin off, causing your skin to overcompensate and produce more oil and hair.  It can also cause hyper pigmentation of the skin and make it more sensitive.
• Hydroquinone for skin lightening – it is a known carcinogen and OUTLAWED in Europe.  To help lighten skin, Caci recommends a good exfoliation instead.

For a skin care routine, she recommends you invest in a ritual you enjoy, Be Decisive and Stay Committed to your plan of action.

Her recommended skin care routine in order of importance:

• Cleanser at night – something designed for your skin type, all skin types can use Cetaphil
• Moisturize – to protect the skin, she recommends one without SPF – during the day use a separate SPF
• Exfoliate – depending on your skin type anywhere from 1-2 times a week for sensitive to 3-4 for more oily.  Two types, manual (where you do the scrubbing) or dissolving where the reaction does the dissolving (usually includes fruits and veggies)
• Eye Cream or Serum – this is where you want to spend your money – if you use a serum for your face you don’t need a separate eye cream.
• Mask – weekly to address and target what you dislike about your skin.  Do it when you are doing something else, like cleaning up or reading a magazine.
• Toners – less important and used to balance our your skin

Caci has been using skin balms to wash her face at night, it melts in your hands and removes make up and dirt.

She recommends a facial when the seasons change but if you can only do 1 she recommends doing it in the fall.

As you complete your ritual at night give yourself time to think about the things you appreciate.  Appreciate yourself and the good things in life.  Happy people have the prettiest skin

Caci did an awesome giveaway: Jill Jones won the facial and Claire Lukens won the brow waxing!!

Find Caci at The Villa, 715 Providence Rd, Charlotte, NC 28207. Phone: 704-562-1912, Email: caci@toccare.net or go to www.toccare.net  Hours are Wed-Fri 10-6, Sat 10-2, Mon and Tues by appointment. 

A big thank you to Joanna Feltovich for taking these notes, and Leslie Lowery for taking these photographs!

October Meeting: Preparing Fresh, Seasonal Appetizers

 Amanda Halter of Whole Foods Catering joined us in Sarah Rowe's beautiful new kitchen to share some delicious appetizers made from fresh, seasonal ingredients at Whole Foods. Here are the recipes

Grass Fed Beef Blue Cheese Bruschetta

Serves 15- 20ppl

Shopping List

3/4lb Proffit  Farms Beef Chuck Roast

1 ea WFM Hand Dipped Garden Blue Cheese Spread

1 bunch E.CO. Swiss chard

1 loaf Dukes Gorgonzola Bread Round

Marinade: ½ cup balsamic vinegar, ½ cup olive oil, 2-3 herb sprigs (rosemary or thyme), 2 cloves of garlic, minced

Instruction

1.    Marinate Beef 12- 24 hours , then roast in 400’F oven for 5- 7 minutes or until internal temperature reaches 115’F.

2.    Cut bread into ¼” bruschetta slices , then rub with olive oil, s&p and toast 3- 5minutes or until crispy.

3.    Wash and chiffonade Swiss chard, sauté in oiled pan until wilted.

4.    Spread garden blue cheese on bruschetta, top with wilted Swiss chard, layer beef slice then garnish with paprika.

Bacon wrapped Acorn Squash

Serves 15-20ppl

Shopping List

2 medium E.C.O. Acorn Squashes

1 -12 oz package(hormone free, antibiotic free) bacon

3 cups field greens

Olive oil, s&p

2 TSBP. Cloister Honey

Instruction

1.    Slice Squash in half, deseed and steam flesh side up in strainer over boiling water for 5- 10 minutes to soften skin.

2.    Remove, cool to handle and slice into ½” wedges then coat with olive oil, s&p.

3.    Slice bacon in ½ lengthwise, then use pieces to wrap each wedge.

4.    Roast bacon wrapped squash on sheet pan in 350’F oven for 10- 15 minutes or until bacon is crispy and flesh is softened.

5.    While warm drizzle with local honey and place upon field greens.

Pimento Cheese Crostini

Serves 15- 20 ppl

Shopping List

1 -16oz My 3 Sons Pimento Cheese

4 each Nova’s Bakery Ciabatta breads

Garnish, white or yellow shredded cheddar and paprika

Instructions

1.    Slice ciabatta and toast in 350’F oven for 3-5minutes or until crispy

2.    Cool then top with pimento cheese

3.    Garnish and serve!

Sweet  Potato  Pie  Cannoli

Makes 2 dozen

Shopping List

2 DZ. Cannoli shells from you local Italian bakery

2 med. E.C.O. Sweet potatoes

2 TBSP. Maple syrup

½ tsp. Vanilla

3 TSPB. Brown Sugar

½ cup Pecans, toasted and crushed

Instruction

1.    Roast sweet potatoes in 350’F oven for 45- 60 minutes.

2.    Allow to cool in order to handle then peel skin away

3.    Mix flesh with vanilla, sugar, maple syrup and a pinch of salt, then refrigerate to sturdy the filling.

4.    Fill mixture in pastry bag and pip into cannolis'

5.    Dip cannoli ends in crushed pecans